Kasahara FBW 3x week | Workout Programs | Boostcamp App |

Kasahara FBW 3x week

by Bartek L.

2 athletes joined

Program Description

Big gainz

Program Overview

Level

Beginner, Intermediate, Novice

Goal

Bodybuilding

Equipment

Full Gym

Program Length

4 weeks

Time Per Workout

120 minutes

Created

May 22, 2024 05:58

Last Edited

Jul 24, 2024 07:24

down_app

Day 2

1

Bench Press (Barbell)

3 Sets

8 Reps

2

Bench Press (Paused)

3 Sets

3 Reps

3

Deadlift (Barbell)

3 Sets

5 Reps

4

Hip Thrust (Barbell)

3 Sets

12 Reps

5

Pendlay Row

5 Sets

10 Reps

6

Nordic Curl

4 Sets

7

Farmer's Walk (Weighted)

4 Sets

8

Copenhagen Plank

4 Sets

Day 1

1

Bench Press (Barbell)

3 Sets

5 Reps

2

Bench Press (Paused)

3 Sets

8 Reps

3

Squat (Barbell)

3 Sets

5 Reps

4

Bulgarian Split Squat (Dumbbell)

3 Sets

12 Reps

5

Lat Pulldown (Close Grip)

4 Sets

12 Reps

6

Overhead Press (Barbell)

4 Sets

10 Reps

7

Bicep Curl (Dumbbell)

3 Sets

12 Reps

8

Tricep Pushdown (Cable)

3 Sets

12 Reps

Day 3

1

Bench Press (Barbell)

3 Sets

3 Reps

2

Bench Press (Close Grip)

3 Sets

5 Reps

3

Squat (Barbell)

3 Sets

5 Reps

4

Single Leg Press

3 Sets

12-25 Reps

5

Dip (Weighted)

4 Sets

6

Bicep Curl (Cable)

4 Sets

10 Reps

7

Arnold Press

5 Sets

12 Reps

8

Lat Pulldown (Single Arm)

5 Sets

12 Reps